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Training logs

Discussion in 'Fitness' started by Justin76, Jan 19, 2018.

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  1. Nov 15, 2019 #421

    Spikedriver

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    Bench press
    Hammer grip curls
    Lat pulldown
    Tricep extension
    Preacher curl
    Tricep pulldown
    Seated upright rows
    Light squats (15lb dumbbells)

    2 miles in 23 minutes on treadmill
    10 minutes on the bike @ 15mph

    According to the computer, I should have burned about 350 calories during cardio plus whatever I burned lifting...
     
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  2. Nov 16, 2019 #422

    Spikedriver

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    Shrugs
    Delt front raise
    Delt side raise
    Seated military press
    Leg press

    10 minutes on elliptical, and
    Two miles on treadmill in 23 minutes, actually 22 minute 50 seconds. I tried jogging at a slightly faster pace (6.3mph) and walking faster (4.7mph) but I couldn't run quite as much at that pace so my time to two miles ended up being about the same.

    I'm finally starting to see a little bit of gain with my lifts...took a while but I'm getting somewhere...
     
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  3. Nov 17, 2019 #423

    Spikedriver

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    Bench press
    Lat pulldown
    Hammer curl
    Seated upright row
    EZ bar curls
    Tricep pulldown
    Tricep extension
    Light squats

    12 minutes (1 mile) on treadmill and 23 minutes on elliptical for 35 total minutes of cardio and about 375 calories burned...
     
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  4. Nov 18, 2019 #424

    Spikedriver

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    Seated shoulder press
    Delt front raise
    Delt side raise
    Shrugs
    Machine shoulder press

    18 minutes elliptical @145-160 strides/minute
    7.5 minutes treadmill @4.5 mph
    10 minutes recumbent bike @14.8-15.5 mph
     
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  5. Nov 19, 2019 #425

    BlueZ

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    This week so far.
    Monday: Nothing Work too busy
    Tuesday (today) : It was cold but I ran anyway
     
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  6. Nov 19, 2019 #426

    Spikedriver

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    Back to work in Wisconsin this week. Once again the hotel has no fitness room. I did find a set of resistance bands on sale so I bought them and brought them along. I've never used bands before and I'm sure they're nowhere near as good as free weights but it will at least be something...
     
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  7. Nov 21, 2019 #427

    BlueZ

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    Ran today.
    This is only my 2nd workout for the week and its already Thursday..
    But at least they are runs which are less easy for me to hype myself up for and perhaps more key to my fitness than iron pumps.. I am pretty confident I will make it to 4 workouts this week but I will update as it occurs to try to help motivate others.
     
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  8. Nov 21, 2019 #428

    Spikedriver

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    Did a few different sets with resistance bands tonight. They take some getting used to. I did tricep extension, curls and delt side raises. The triceps extensions really gave a good burn but the others not so much. Tomorrow I'll try to figure out some more exercises and figure out the right way to use the bands to do them...
     
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  9. Nov 22, 2019 #429

    BlueZ

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    Today at work I was to drive over to another location. I knew my home "office" would not expect me back for 3 hours minimum as this went over lunch too.. so on this trip I took care of business quickly and then had well over an hour to exercise at a local Gym.
    It was a great workout:

    3 sets pull ups
    2 sets overhead military dumbbell press
    3 sets seated rows
    3 sets incline bench (dumbbell)
    2 sets hip adductions
    2 sets hip Abductions
    2 sets frontal raises
    2 sets lateral raises
    2 sets back extensions
    3 sets shoulder shrugs ( heavy)

    All sets done to muscle failure..
     
    Last edited: Nov 22, 2019
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  10. Nov 25, 2019 #430

    Spikedriver

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    Bench press (3 sets/4 reps at 85% of max)
    Lat pulldown
    Tricep pulldown
    Hammer curl
    Seated row
    EZ bar curls
    Tricep extension

    20 minutes treadmill (1.73 miles)
    11 minutes elliptical

    This being Thanksgiving week, I suppose it is a good week to work out long and hard. I only have two more working days until Jan. 4 so I've got all kinds of time to be in the gym next month, if I can keep my motivation up...
     
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  11. Nov 26, 2019 #431

    Spikedriver

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    Machine shoulder press
    Front raise
    Side raise
    Seated military press
    Squats
    Leg press

    21 minutes elliptical
    15 minutes treadmill (1 mile in 12 minutes)
    About 400 calories burned
     
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  12. Nov 26, 2019 #432

    BlueZ

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    I ran today.
     
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  13. Nov 27, 2019 #433

    Spikedriver

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    Once again,

    Bench press
    Lat pulldowns
    Hammer grip curls
    Triceps extensions
    Seated rows
    Preacher curls

    15 minutes elliptical
    15 minutes treadmill

    I've started using a whey isolate protein powder after the gym. I notice I recover faster, but I've stopped losing weight, in fact I've gained a bit. Not sure what to think about it.
     
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  14. Nov 28, 2019 #434

    BlueZ

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    Heading out to the Gym this morning on thanks giving day.. Had a"weak 'week" in PT so gotta do it.
     
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  15. Nov 28, 2019 #435

    Spikedriver

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    While visiting my parents for Thanksgiving I found that Pops has some dumbbells so I got front raises, side raises, and shrugs. So Thanksgiving day wasn't a total waste for fitness...:p
     
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  16. Nov 28, 2019 #436

    BlueZ

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    Those are great weapons handling exercises!
    As for me the Gym I went to was closed :(
     
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  17. Nov 28, 2019 #437

    SheepDog

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    Well, if it was closed you could do a couple of vertical wall climbs, Run, tuck, and roll on the roof followed by some ventilation crawls and a get away jog! No need to waste the trip... ;)
     
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  18. Nov 29, 2019 #438

    BlueZ

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    Just got back from Gym:

    4 sets assisted pullup
    2 sets standing military overhead press
    2 sets seated leg press ( heavy)
    3 sets seated machine rows (heavy)
    3 times planks
    2 sets hip adductions
    2 sets hip abductions
    2 sets frontal raises
    2 sets lateral raises

    I was going to do 3 sets incline bench after hip abductions and before the raises but I forgot:oops:
    Even so I feel pretty relaxed from all this working out right now..
     
    Last edited: Nov 29, 2019
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  19. Nov 29, 2019 #439

    Spikedriver

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    Bench press
    EZ bar curls
    Lat pulldown
    Tricep extension
    Preacher curls
    Machine incline press (my shoulder started making a weird popping noise so I cut it short)

    22 minutes on elliptical
    12 minutes on treadmill (1 mile in 11:48)

    Approximately 450 calories burned
     
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  20. Nov 30, 2019 #440

    BlueZ

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    Today went on a Ruckmarch.
    It was not far but I was marching fast ...maybe approx at the speed of a lite jog.

    When I added up the ballast and estimated the weight of the ruck itself
    I come up with 31-32 lbs
    It doesnt sound like a lot but I could really feel it on those uphills.. when I took the Ruck off after I got back I felt light like a feather.

    Tommorrow Gym.
     
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  21. Dec 1, 2019 #441

    BlueZ

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    Barely squeaked in my 4th workout for the week today.
    There were two decisions points whether I would make 4 this week or not.. luckily i passed them.
    This workout was exhausting because I went faster thru the sets due to gym closing soon.

    3 sets assisted pull ups
    3 sets unassisted dips (proper form and everything)
    1.5 sets sit ups
    3 sets incline bench
    2 sets frontal raises
    2 sets lateral raises
    2 sets back extensions

    At 7 exercises its 1-3 fewer exercises than i normally do, but i am totally gassed.. I could barely walk out of the gym and barely walk getting my drink refills at the food court afterwards.
     
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  22. Dec 1, 2019 #442

    Spikedriver

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    Good work on the dips. Between my excess weight and my rotator cuff problems, I can't even do dips anymore...
     
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  23. Dec 1, 2019 #443

    BlueZ

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    I hadnt done dips in a long while since my weight had been creeping up again in the past year... but I needed an intense push exercise that I hadnt done in a while (last time I skipped one of my push exercises by mistake, so I had decided being in a hurry that I would do only 1 pull exercise today but was determined to do 2 solid push exercises.. those were dips and benchpress)

    I am really too heavy to do dips regularly w/o injuring myself eventually... but on occasion and well warmed up I can risk it.

    I did 8 reps the first set ,6 reps the 2nd set, 4.5 reps the 3rd set..
    I know it doenst sound like a lot (3-4 years ago I was doing 15 reps my first set, 11 or 12 my 2nd, 8 or 9 my 3rd) but at my current weight is a solid number of reps I feel.
     
    Last edited: Dec 1, 2019
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  24. Dec 1, 2019 #444

    Spikedriver

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    Bench press
    Hammer curls
    Lat pulldown
    Tricep pulldown
    Preacher curls
    Seated rows

    22 minutes elliptical
    12 minutes treadmill, but I pulled or strained my right hamstring during the run portion. It's going to be sore tomorrow and I'm guessing there will be no treadmill workouts for a while...:(
     
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  25. Dec 2, 2019 #445

    Spikedriver

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    Shoulder press (seated)
    Shrugs
    Machine shoulder press
    Front raise
    Side raise

    30 minutes recumbent bike
    16 minutes elliptical

    Trying to protect that hamstring but I probably overdid it a little...
     
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  26. Dec 4, 2019 #446

    BlueZ

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    Great Workout today ( alas only the 1st one for the week. it was busy at work so I couldnt sneak out during lunchtime Mon+Tuesd.)

    3 sets of assisted pull up
    3 sets of standing military press
    3x 250m weighed sled drag
    3 sets incline dumbell bench
    3 sets seated rows
    2 sets hip adduction
    2 sets hip abduction
    2 sets frontal raises
    2 sets lateral raises
     
    Last edited: Dec 4, 2019
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  27. Dec 5, 2019 #447

    Spikedriver

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    No cardio today. Hamstring is still sore...

    Bench press
    EZ bar curls
    Tricep extension
    Preacher curls
    Tricep pulldown
    Hammer grip curls

    Seeing gains on my press movements, especially the bench press. Not so much on my pulling movements...
     
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  28. Dec 6, 2019 #448

    BlueZ

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    Playing catchup this week.
    Today friday only 2nd workout for the week ( a run)
    The Plan is to exercise both days of the weekend to get to my 4.
     
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  29. Dec 6, 2019 #449

    Spikedriver

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    Overhead press - 1 set standing (military), 2 sets seated x 8
    Front raises 3x10, 8, 7
    Shrugs 3x8
    Lat pulldowns 3x8
    Machine shoulder press 3x8
    Seated rows 3x6

    38 minutes cardio -

    18 minutes elliptical
    20 minutes recumbent bike
    Approximately 425 calories burned
     
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  30. Dec 7, 2019 at 9:36 AM #450

    BlueZ

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    Today:
    3 sets pull ups (assisted)
    bricked with
    3 sets of pushups to near failure
    2 sets hip abduction
    2 sets hip adductions
    2 sets bent over single arm rows (per arm)
    3 sets deadlifts ( moderate weight)
    2 sets lateral raises
    bricked with
    2 sets frontal raises
     
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